Here's how you can train like an Olympian, even if you're a beginner

By Mike Candelaria

Jul 26, 2018 | 5:00 AM

Want to train like an Olympian — or at least gain the same type of training insight that Olympians do?

“Remember that you can find victory in preparedness and that having a plan helps with discipline. You will also be more likely to look forward to your exercise sessions when you plan for it. Place a packed gym bag by the door as a visual key that you have a workout that day and you need to DO IT!”

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Those are the words of Kyndall N. Truett, an exercise specialist and trainer at South Lake Hospital’s National Training Center Track Complex in Clermont. The complex, managed by PURE Athletics, is a popular training site for top collegiate and world-class track and field athletes, including Olympians.

The trainers’ advice combines old-fashioned common sense with measures of expertise — and it applies to anyone.

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Kyndall N. Truett works with a client at the National Training Center in Clermont. (Handout)

If you’re just getting started, Truett said: “Begin by really evaluating what you like to do for physical activity. Do you like to dance? Join Zumba classes! Do you like to be in the water? … Find fun in fitness and you’ll be more likely to adhere to an exercise routine.”

Julie Nunn, lead sports performance specialist at the National Training Center and a former track athlete at the University of Kentucky and University of Florida, suggests starting slowly.

“When starting an exercise program for an athlete, I first consider the demands of their sport and injury history. I take them through a variety of movement tests that include a squat, single leg stance, postural assessment, gait analysis, a hinge pattern, joint passive and active range of motion,” Nunn said.

“If movements are completed in a compensated manner and/or you have had injuries, I will address that first and foremost before establishing an exercise program. ‘Working around an injury’ or just ‘resting’ will not confront the root of the problem.”

Nunn’s favorite exercise is called the Dying Bug, sometimes also referred to as the Dead Bug. It’s designed to be a killer on abdominal muscles, she said. The exercise begins with you lying on your back, with arms extended upward and knees bent — followed by a variety of movements using your arms and legs.

“Actually, taking that first step is the best way to deal with procrastination,” Coleman said. “Most people assume that the process of starting an exercise program is more difficult than it really is. You have to make the decision that starting an exercise program is the best possible choice for yourself, and then carry that motivation into action.”

David Verburg won a gold medal at the 2016 Summer Olympics. (Handout)

David Verburg won a gold medal in the 4×400-meter relay at the 2016 Summer Olympics in Rio de Janeiro. Starting a new exercise program, he said, is like the “first day of school all over again.”

“Good communication is key when learning a new skill set,” Verburg said. “Look over your program. Look up the movements or lifts you might not be familiar with the night before. Set small weekly goals; this helps you stay mentally focused when chasing a bigger goal.”